Rainbow Trout with Garlicky Yogurt & Kale

10 25 429
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 1
Rainbow Trout with Garlicky Yogurt & Kale
Health Highlights

Ingredients


1 clove(s) Garlic (grated)
1 pinch Salt and pepper (to taste)
1/4 tsp Hot pepper (chili) flakes
0.12 whole orange(s) Orange peel (zest)
2 cup Kale (wilted)
1 fillet (160 gm) Trout, rainbow
1/2 whole orange(s) Orange juice
1 egg yolk Egg yolk
1 pinch Sea Salt (to taste)
1/2 cup Greek yogurt, plain, 2% M.F.

Instructions


Mix some finely grated garlic into full-fat Greek yogurt and season with salt and pepper; smear onto the side of a medium bowl and sprinkle with chili flakes and orange zest.

Add wilted kale to the bowl and top with a piece of seared rainbow trout, squeezing a halved orange over the whole thing.

Top with flaky sea salt and a fresh egg yolk for mixing in as you eat.

Nutrition Facts

Per Portion

Calories 429
Calories from fat 179
Calories from saturated fat 50
Total Fat 19.9 g
Saturated Fat 5.5 g
Trans Fat 0.3 g
Polyunsaturated Fat 4.4 g
Monounsaturated Fat 6.2 g
Cholesterol 303 mg
Sodium 460 mg
Potassium 1355 mg
Total Carbohydrate 16.1 g
Dietary Fiber 7.4 g
Sugars 8.3 g
Protein 50 g

Dietary servings

Per Portion


Fruit 0.4
Meat 1.8
Meat Alternative 0.6
Milk Alternative 0.7
Vegetables 1.9

Energy sources


Pygal12%411.2655782135433113.0089875719734442%458.3385017825298234.5365860750339747%292.7158142738479185.9704140669359712%42%47%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




?
Help